Do you want to run a sub 45 minute 10k? Then use this 10k training program to run a sub 45 minute 10K.
In order to achieve your goal of a sub 45 minute 10km, you will need to run below 4 minutes 30 seconds per kilometer for the distance. This sub 45 minute program will prepare you as well as provide you with the opportunity to receive feedback via our highly informative 10k Training Feedback Running Forums
sub 45 minute 10K Training Program
Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).
What we are looking at to start with, is being able to run 5Km’s in 4min 20sec per kilometer. This will give you an overall 5K time of 21:40. Added into your training will be sessions at this speed as well.
Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 30min and you are ready to progress towards your objective.
Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. Doing this is what normally leads to injuries.
Other 10k Training Programs available:
- sub 31 min 10k training program
- sub 33 min 10k Training Program
- sub 35 min 10k Training Program
- sub 40 min 10k Training Program
- sub 50 min 10k Training Program
- sub 55 min 10k Training Program
- sub 60 min 10k Training Program
A further reminder, we provide extensive feedback and advice on how to get the best out of our 10k Running Training Programs via the Forums for our 10k Training Programs – Feedback and Advice
In order to see the individual success of the sub 45 minute 10k Training Schedule see the forum thread – Achieve Sub 45 minute 10k on Training Program
The user, Boony, training on the sub 45 minute 10k program improved his Personal Best by 3 minutes to break 45 minutes. Please note, as can be seen by the forum posts, nothing was straight forward however the result was worth working towards and training for.
Training explanations and must do’s below schedule
| Training Program towards a sub 45 minute 10K | |
|---|---|
| Day | Session |
| 01 | 60 to 70min easy distance |
| 02 | 30min easy run |
| 03 | start with 4x2k R90-2min 8min 50 (4.25 per k) T |
| 04 | Rest |
| 05 | longest run – ‘time on feet’ up to 1Hr 30min |
| 06 | easy day of 30min running |
| 07 | easy day of 30min running |
| 08 | start with 6x1k R60 – 90 4min 10 to 4min20 L |
| 09 | easy day of 30min running |
| 10 | easy day of 1hr running |
| 11 | Rest |
| 12 | 5K paced run – aim sub 22:30 5k |
| 13 | 1hr easy run |
| 14 | easy day of 30min running |
| 15 | start with 3 x 5min @ 10k pace with 1min easy F |
| 16 | easy day of 40min running |
| 17 | easy day of 40min running |
| 18 | Rest |
| 19 | Race day up to 15K |
| * | easy recovery after race. 20 – 30min |
| ** | 2nd easy day after race. 30min |
| *** | final easy run after race. 30min |
Training explanations and must do’s :
T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek
Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [“talk-test”] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.
This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.
The 5K paced run, you should not run faster than 21:30 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.
After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions [ The Off Training Period followed by The Build Up Period ]
Finally, this program is not recommended for a ‘beginner’ was has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.
Further data has been added to the Training section about fartlek, ‘build-ups‘ and methods.
Author: Gavin Doyle
Page updated: October 2025
Hi,
Thank you first of all for all your tips and for this schedule that is very useful and keeps me motivated. I’ve just finished the first cycle and managed to get from 50:30 to 48:15 but I’d like to return back on my PB as fast as I can, hope this will help. I have two questions.
1. Any problem if I run 45 mins instead of 30 during my easy days at 6:00 – 6:30 pace? My muscles don’t protest this at the moment. Any risks in long period?
2. What am I supposed to do after the last 3 days of recovery after the race? Rest one day or two and then restart the cycle? Or should I restart it immediately?
Thank you very much in advance.
Florin
nice going Florin .. start Day 1 again on the Tuesday . so tomorrow will be Thursday and the 2k session. In the 2nd cycle, stick to the same pace for the quality sessions and then in week 2 .. from Day 10, instead of running further time on feet, you can increase the pace
If you would like to join the forum: https://www.time-to-run.com/forums/Forum-The-Training-Zone
then drop us an email ad we will create an account for you . send to info @ time-to-run.com
enjoy TheEd
What does day 15 mean exactly?
Also roughly what pace and distance are we looking at for easy day running?
run 3 times 5 minutes @ your 10k race pace you aiming for with 1 minute easy recovery in-between each 5 minute which is run fast
5 min . 1 min easy . 5 min pace . 1 min easy . 5 min pace
at the sub 45 minute 10k program level, you would look to run as easy and relaxed as possible, so that adaptation and recovery can take place
as one develops and if you use a heart rate monitor, it is on average at 140 bpm and the pace is 1 minute per k slower than your 10k race pace
hope this helps
TheEd
Can you please explain day 15 to me. I really don’t understand it.
Hello Ed, I need your guidance in order to be able to follow this training routine effectively:
My personal best is 46:30 in the 10k and recently participated in a half-marathon achieving 1:51:40.
The problem is, I didn’t do much practicing in the past two months (after the half marathon).
The 10km race is in 3.5 months. Assuming that I’ll try this training program 3 times (2 months), how should I prepare myself for it taking into account my current status? Long runs?
Thank you for your efforts
Zyk
Hi Zyk, if you would like to get more feedback on the forums, then drop us an email to [ info @ time-to-run.com ]
if you want to do it on your own, then consider a 4k time-trial for a current assessment and then look at the
10k Training Tips to get further info on what to do with the 4k time-trial
TheEd
@theEd
Good Afternoon, going to start using your training plan for the sub 45min 10k. Have a personal goal here, my wife is an absolute machine (Natural talent) when it comes to running, she says she will always beat me 🙂 So now I’m training for household bragging rights 🙂
Current record:
Me (30-35 age range)
Started to put some mileage in from about mid year.(concentrating on Speed work)
Base 10K – 00:57:45
Close of 2014 10K (PB) – 00:49:04
Total Kilometers for 2014 – 810Km
Wife: (30-35 range)
10K PB – 00:43:25
NYC Marathon – 03:36.34
Total Kilometers for 2014 – 914km
Can I please join the forum to discuss future goals and realistic time lines.
so happy I found this forum.
do keep us informed as to how things work out, and if you would like to be part of the forums, then send an email to
info @ time-to-run.com
and we will generate an account for you
enjoy
TheEd